FLEXIBILITY

The ability of the joints and our bodies to move through a full range ofmotion (ROM).

To improve your flexibility you must

stretch! Benefits include: This will improve your posture andoverall efficiency with daily activities,decrease your chance for low back pain,muscle and joint pain, and injury. Having a higher level of flexibility willalso help to improve your overallperformance.

When should you stretch?

Answer: Before working out you should warm-upand easy stretch using mild tension andholding for 15 seconds or longer for themajor muscles used in the activity. Youshould not vigorously stretch a coldmuscle. After working out, you shouldcool-down and stretch. The most gainsin flexibility are made at this timebecause the muscles are warm and easyto stretch.

What is the right way to stretch?

How long should I hold me stretch?Stretching comes in many forms& each form has its own purpose.

TYPES OF STRETCHING MAINTENANCE STRETCH: When you begin stretching, spend 10-15seconds in an easy stretch. Do not bounce. You should stretch to the point of mildtension and then relax as you hold thestretch. The easy stretch reduces musculartightness and readies the tissues for thedevelopmental stretch.

DEVELOPMENTAL STRETCH: After easy stretching, move slowly into thedevelopmental stretch. Do not bounce. Move a little further into the stretch untilyou again feel mild tension and hold for 15-30 seconds. The developmental stretchincreases flexibility.

:STRETCHING TECHNIQUES STATIC STRETCH: Static stretching is holding a position.You stretch to the farthest point andhold the stretch. The most importantadvantage of static stretching is thatit is the safest method of stretching.

DYNAMIC STRETCHING: Dynamic stretching utilizesmovements that may be specific to asport or movement pattern. Thistechnique causes the most sorenessand injury. It is however, appropriatewhen used in specificity of training fordeveloping dynamic flexibility(movement due to momentum). Thisis essential for sports such as balletand karate.

PASSIVE STRETCHING: Passive stretching is a technique in which you arerelaxed and make no contribution to the range ofmotion. An outside agent creates an external force,either manually or mechanically.

ACTIVE STRETCHING: Active stretching is accomplished when you useyour own muscles and without any assistance froman external source.

PROPRIOCEPTIVE NEUROMUSCULARFACILITATION (PNF) This technique has been used primarily forrehabilitation and is known to increase flexibility. Itis for this reason that many athletes are now usingPNF in their flexibility programs. This procedureinvolves performing a stretch for 10-20 seconds,then contracting the muscle for 8-10 seconds, andthen relaxing the muscle followed by a partnerstretching the limb for you for 30 seconds.